Notes
Solid, well executed work out. 2 mile warm up was consistent, relaxed and controlled. Started the first mile interval at a comfortably hard effort, running the first half mile in about 4:22 & then picked up it up from there to a hard effort with the last half mile in about 4:10. Felt much stronger in the second interval. By the end of the first tenth of a mile was running at a hard effort and was able to maintain that effort to the end of the mile. Third interval was pretty much a repeat of the second one. Hit the hard effort early in the 3rd mile & maintained it to the end of the mile. 2 mile cool down mirrored the 2 mile warm up. Felt strong through all three of the mile repeats with a very consistent cadence of 182 to 186 during each of the intervals. Completed pedestals with lifts x 2, Grant Green routine, leg circuit 2 exercises & Core X routine after the running. Core X was definitely improved & much better than after Saturday's long run.